CrossFit Nyack Fitess

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Workout Of the Day, Saturday November 1, 2014

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Jane Fonda Hip Adbuction!  Where are the leg warmers??

Warm Up

Coach’s Choice

Activate Anterior Core. Include Abs, Hip Flexors

Activate Hip Abductors

Pre Wod Preparation

5 each Lateral Anchor Squats Alternate between Horizontal Hold and OverHead Hold

5 each side http://www.youtube.com/watch?v=PtslgmRuFIM

WOD FUN AND LIGHT

5 Rounds

10 Wall Balls each Partner

5 Pull Ups Each Partner

400m Odd Object Carry. Partners compete 400m odd object carry  50lbs / 35lbs,

Follow up from today’s workout

please reord your best 800m time In your journals

800 meter run

Happy Halloween October 31, 2014

Happy Halloween Nyack FitnessEtymology

The word Halloween or Hallowe’en dates to about 1745[29] and is of Christian origin.[30] The word “Halloween” means “hallowed evening” or “holy evening”.[31] It comes from a Scottish term for All Hallows’ Eve (the evening before All Hallows’ Day).[32][33] In Scots, the word “eve” is even, and this is contracted to e’en or een. Over time, (All) Hallow(s) Eve(n) evolved into Halloween. Although the phrase “All Hallows'” is found in Old English (ealra hālgena mæssedæg, all saints mass-day), “All Hallows’ Eve” is itself not seen until 1556.[33][34]


Mobility

Ankle Circles and Flexion / Extension

Walk one length of gym on toes and one length on heels

Abductor band walk one length of gym each direction

Warm Up

Review Movement Points of Performance

WOD

FILTHY FIFTY – Because it is TERRIFYING!

For people who do not like to be scared perform same movements for 25 reps each.

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Super Mans
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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